Total Daily Energy Expenditure is the sum of caloric energy the body expends over a 24-hour period. It includes basal metabolism, the thermic effect of food, non-exercise activity, and structured physical exercise.

How do I use my TDEE for weight loss?

Sustained weight reduction requires caloric intake below total daily energy expenditure. A deficit of 300 to 500 Calories per day is a commonly cited starting point. Individual requirements should be determined with a qualified health professional.

Basal Metabolic Rate is the minimal caloric energy required to sustain vital physiological functions at complete rest. Total Daily Energy Expenditure equals basal metabolic rate multiplied by an activity factor that accounts for occupational and recreational movement.

Which activity factor should I choose?

Select the factor that reflects typical weekly activity rather than peak performance. An individual with sedentary employment who performs light exercise several days per week generally corresponds to the Lightly Active classification.

TDEE Calculator

Estimate total daily energy expenditure and caloric intake targets for weight maintenance, reduction, or gain.

What is TDEE?

Total Daily Energy Expenditure (TDEE) represents the total caloric energy the human body expends within a 24-hour period. Caloric intake equal to TDEE generally maintains stable body weight. Intake below TDEE promotes weight reduction, while intake above TDEE promotes weight gain.

Components of total daily energy expenditure

BMR (Basal Metabolic Rate): The minimal caloric energy required to sustain vital physiological functions at complete rest, including respiration, circulation, and cellular maintenance. Basal metabolic rate typically accounts for 60 to 75 percent of total daily expenditure.
TEF (Thermic Effect of Food): The energy cost of digesting, absorbing, and metabolizing ingested nutrients. The thermic effect of food generally constitutes approximately 10 percent of total intake, with dietary protein requiring the greatest energetic cost to process.
NEAT (Non-Exercise Activity Thermogenesis): Energy expended through non-exercise movement, including ambulation, occupational tasks, and postural adjustments during daily activities.
Exercise: Energy expended through planned physical activity such as resistance training, aerobic exercise, or sport. For many individuals, structured exercise constitutes the smallest proportion of total daily energy expenditure.

Calculation method

Basal metabolic rate is first estimated using the Mifflin-St Jeor equation. For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5. For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161.

Total daily energy expenditure is then calculated by multiplying basal metabolic rate by the activity factor that corresponds to the individual's typical weekly activity level.

Activity factors

Activity level	Description	Multiplier
Sedentary	Predominantly seated occupation with little or no structured exercise	1.2
Lightly Active	Light structured exercise performed 1 to 3 days per week	1.375
Moderately Active	Moderate structured exercise performed 3 to 5 days per week	1.55
Very Active	Vigorous structured exercise performed 6 to 7 days per week	1.725
Extremely Active	Heavy occupational labor or multiple daily training sessions	1.9

Worked example

Consider a woman whose basal metabolic rate is calculated as 1,400 Calories. She holds sedentary employment and performs light exercise three days per week, corresponding to the Lightly Active factor of 1.375. Her total daily energy expenditure is 1,400 x 1.375 = 1,925 Calories per day.

Frequently asked questions

What is TDEE?: Total Daily Energy Expenditure is the sum of caloric energy the body expends over a 24-hour period. It includes basal metabolism, the thermic effect of food, non-exercise activity, and structured physical exercise.
How do I use my TDEE for weight loss?: Sustained weight reduction requires caloric intake below total daily energy expenditure. A deficit of 300 to 500 Calories per day is a commonly cited starting point. Individual requirements should be determined with a qualified health professional.
What is BMR vs TDEE?: Basal Metabolic Rate is the minimal caloric energy required to sustain vital physiological functions at complete rest. Total Daily Energy Expenditure equals basal metabolic rate multiplied by an activity factor that accounts for occupational and recreational movement.
Which activity factor should I choose?: Select the factor that reflects typical weekly activity rather than peak performance. An individual with sedentary employment who performs light exercise several days per week generally corresponds to the Lightly Active classification.